Information Pack On Physical Conditioning For Rugby Football

Ð'©McLean 1992

Information Pack on

Physical Conditioning for

Rugby Football

Dave McLean, Hon. Fitness Adviser, S.R.U.

Ð'©McLean 1992

Contents

CONTENTS .........................................................................................................................................2

GUIDE TO THE DEVELOPMENT OF CLUB TRAINING............................................................3

TERMINOLOGY....................................................................................................................................3

AEROBIC ENDURANCE........................................................................................................................3

STRENGTH ENDURANCE OR ANAEROBIC ENDURANCE.........................................................................3

STRENGTH ..........................................................................................................................................3

SPEED .................................................................................................................................................3

FITNESS REQUIREMENTS FOR RUGBY ...................................................................................................3

TRAINING THEORY AND WORKED EXAMPLES .......................................................................................4

GUIDELINES TO HELP STRUCTURE CLUB TRAINING...............................................................................5

INTRODUCTION TO SPECIFIC TRAINING UNITS FOR PLAYER AND COACH ................7

STRUCTURING A PROGRAM WHICH REDUCES INJURY RISK....................................................................7

TRAINING UNITS FOR EACH COMPONENT..............................................................................8

BASIC AEROBIC UNIT: TWO MINUTE RUNS .........................................................................................8

MUSCLE STRENGTHENING..................................................................................................................11

STRENGTH ENDURANCE WEIGHT PROGRAM......................................................................................13

STRENGTH ENDURANCE RUNNING PROGRAM....................................................................................14

SPEED DEVELOPMENT .................................................................................................................16

DEFINITION .......................................................................................................................................16

SPEED DEVELOPMENT.......................................................................................................................16

SPEED SESSION..................................................................................................................................16

LIMB SPEED AND BOUNDING ACTIVITIES ............................................................................................16

EXAMPLE SESSION .............................................................................................................................17

FREE BODY CIRCUIT ..........................................................................................................................17

HILLS................................................................................................................................................17

SPRINTING ON A TARTAN TRACK........................................................................................................18

FLEXIBILITY ...................................................................................................................................19

COMBINING CLUB TRAINING AND PERSONAL TRAINING................................................20

MAINTENANCE OF SUMMER GAINS.....................................................................................................20

IMPROVEMENT OF SPECIFIC FITNESS COMPONENTS ............................................................................20

SAMPLE PROGRAM............................................................................................................................20

SUMMER CONDITIONING ............................................................................................................21

OVERALL STRUCTURE AND CONTENT.................................................................................................21

AEROBIC OR STAMINA WORK.............................................................................................................21

HILLS................................................................................................................................................21

150 METER RUNS ...............................................................................................................................21

WEIGHT TRAINING .............................................................................................................................21

LEG DRILLS, MOBILITY AND SPEED.....................................................................................................21

WEEKLY PLAN ..................................................................................................................................21

EXAMPLE SESSIONS...........................................................................................................................22